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Free Alternatives to Visiting a Psychologist: Advice from Margarita Savinova
21.09.2023 20:44
In recent years, there has been a trend of going to a psychologist. People are increasingly thinking about their emotional state and looking for ways to get rid of anxiety.
But not everyone can afford to go to a specialist, so Margarita Savinova , a psychologist and founder of the center for psychology, personal growth and training, has prepared free alternatives to psychotherapy for you.
Introduction
At the moment of an unexpected difficult situation, a person is subject to stress. He may begin to experience severe anxiety, and possibly even with the manifestation of a panic attack.
To prevent an undesirable reaction, there are simple ways that will allow a person to shift attention from an unfavorable situation to themselves and their emotions. Since it is precisely changing the focus of attention to themselves at such moments that will be the right action and will help to cope with the body's reaction.
It’s easier to say that it’s important for a person to switch to himself and his biological processes.
Action plan
Whisper counting
At the moment when an unexpected negative reaction appears, it is important to disconnect from the source that provoked stress, anxiety, panic. To do this, start counting in a whisper to nine and back, clearly listening to your words.
You can simultaneously bend your fingers on your hands while pronouncing each number, and straighten them while counting down. At this point, you will focus on your body and the sensations in your hands, listening to the words that you pronounce.
Deep breathing
In addition to this exercise, we begin to connect deep breathing, when we inhale through the nose, as deeply as possible. And exhale with a sound through the mouth, with the sensation of released "steam", imagining ourselves as a locomotive.
This exercise will also allow you to switch your attention to your body and stabilize the body's reaction: the pulse, pressure will stabilize, and tension will leave with the exhalation. Thus, the body begins to receive a signal to relax, and the shaking from anxiety will slowly recede.
Physical activity
After stabilizing your physical reaction, you can distract yourself with simple actions, do a couple of light physical exercises: wave your arms, squat, do a couple of jumps and again feel your body and the warmth that spreads through it.
Walk
To consolidate a lasting result, it is worth taking a walk, turning on pleasant music, or simply calling a loved one for a friendly conversation.
Shower
And at the end of a hard day, take a shower, washing away all the negative feelings. Imagining how the water takes away all the heaviness, cleansing your body.
You can fight a bad emotional state on your own. To do this, just follow the simple algorithm described above and work on the overall quality of your life! We wish you the best day!
